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Amazing Benefits Of Apples (+5 Refreshing Recipes)

Amazing Benefits Of Apples (+5 Refreshing Recipes)

Since Adam and Eve, apples have been seen as a seductive fruit. They really are the number one fruit that needs to stay on your weekly shopping list. Tasty, delicious, versatile, and handy to eat on the go are just a few of their exquisite qualities, but there are many more reasons why you should make an apple a day a part of your daily routine.

5 Benefits of Apples

1. Apples lower cholesterol

The combination of ursolic acid, pectin and D-glucaric acid in apples all help to mop up and excrete cholesterol from the body. This, in turn, helps decrease the risk of coronary heart disease. The soluble fiber produces a gum-like gel that soaks up LDL cholesterol (the bad one) and drags it out of the body. The soluble fiber found in an apple binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

2. Apples improve your memory and brain functions

Apples featuring red skin contain anthocyanins in their peel. With regard to cognitive function, research suggests that flavonoids, including anthocyanins, have the ability to enhance memory and help prevent age-related declines in mental functioning. The flavonoids found in red apples can help improve memory and slow age-related loss of cognitive functioning.

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3. Apples help you build stronger bones

Apples contain the trace minerals boron and phloridzin. Boron helps decrease the risk of osteoporosis by assisting in the body’s uptake of calcium through it interactions with magnesium and Vitamin D. Phloridzin also helps build strong bones and protects again osteoporosis, as well as increasing bone density.

4. Apples contain rich fiber

One of the best features of apples is pectin. The skin of apples is especially rich in this soluble fiber, which helps lower cholesterol. In several studies, when levels of pectin from foods were increased in the diet, it led to a lowering of blood cholesterol. Pectin also helps to keep your blood sugar levels stable by becoming a sticky gel when it gets wet once inside the stomach, thus slowing the absorption of the natural sugar, fructose, that apples contain. The result being, this sugar will be slowly absorbed into your bloodstream and rather than giving you a sugar rush often seen with eating high sugar foods such as chocolate, the sugar will be slowly absorbed into your bloodstream thus keeping blood sugar levels stable.

5. Apples Help Banish Hot Flushes

Boron has been found to be essential for oestrogen production. Research has now shown that boron supplementation in postmenopausal women markedly elevated the blood level of the most active form of oestrogen, 17-beta oestradiol, to the level found in women on oestrogen replacement therapy. Equally, the blood levels of testosterone increased also. Some women get hot flushes in perimenopause because oestrogen levels are too high and progesterone too low, and therefore may be afraid of using boron. However, no evidence has been found that boron raises oestrogen above normal healthy levels.

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Top 5 Apple Recipes

Cinnamon Baked Apples

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    You may choose to use sweet apple varieties such as Pink Lady or Fuji and therefore, decrease the amount of sugar used.

    Easy Apple Coleslaw

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      This is a delightfully refreshing salad that is always a hit on a hot summer day!

      Apple Crisp

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        This recipe takes on a different approach to your usual Apple Crumble.

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        Grain Free and Flour Free Apple Crumble

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          This recipe is so quick and easy and you will be amazed at the great flavor. Delicious hot and cold, with cream or Greek yogurt, or on its own!

          No Bake Apple, Cinnamon Muffin Bites

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            The taste and texture of a delicious, hearty apple cinnamon muffin minus the baking and added fats and sugars!

            The health benefits of apples exist in both raw and cooked apples, although they are more beneficial for health when eaten raw. The soft flesh of the apple contains soluble fiber, attracting water to the intestine, slowing digestion and forcing food to stay in your stomach. That causes you to feel fuller longer, which helps keep you from eating more, making it the perfect snack or hunger stopper in any emergency.

            Featured photo credit: mythja via shutterstock.com

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            Last Updated on December 2, 2019

            10 Powerful Ways to Stop Worrying and Start Living Today

            10 Powerful Ways to Stop Worrying and Start Living Today

            Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

            In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

            These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

            1. Make Your Decision and Never Look Back

            Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

            But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

            Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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            2. Live for Today, Package Things up in “Day-Tight Compartments”

            You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

            The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

            3. Embrace the Worst-Case Scenario and Strategize to Offset It

            If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

            Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

            If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

            4. Put a Lid on Your Worrying

            Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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            To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

            In the same manner, you can put a stop-loss order on things that cause you stress and grief.

            5. Fake It ‘Til You Make It – Happiness, That Is

            We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

            If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

            Marcus Aurelius summed it up aptly:

            “Our life is what our thoughts make it.”

            6. Give for the Joy of Giving

            When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

            One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

            So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

            7. Dump Envy – Enjoy Being Uniquely You

            Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

            Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

            8. Haters Will Hate — It Just Means You’re Doing It Right

            When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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            So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

            9. Chill Out! Learn to Rest Before You Get Tired

            Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

            It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

            It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

            10. Get Organized and Enjoy Your Work

            There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

            But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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            Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

            More About Living a Fulfilling Life

            Featured photo credit: Tyler Nix via unsplash.com

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